How You Can Use the Triple Column Technique To Improve Your Self Confidence

Ever find yourself having negative self talk??

Everyone experiences negative self-talk from time to time. It’s that nagging inner critic that can derail motivation and focus.?

Today we’re talking about how to turn that negative self talk around into a positive self confidence boost with? the triple column technique.?

We’re looking at the research to show you how this simple strategy, rooted in Cognitive Behavioral Therapy (CBT), can help you identify and challenge unhelpful thought patterns, explain how to works and then we’re giving you 3 steps to help you boost your productivity and well-being using the approach.

A study published in the Journal of Rational-Emotive & Cognitive-Behavior Therapy titled "A Meta-Analysis of Cognitive-Behavioral Therapy for Adult Anxiety Disorders" found CBT, or Cognitive Behavioral Therapy, including the use of the triple column technique, to be highly effective in reducing anxiety and depression.?

By restructuring negative thought patterns, the triple column technique empowers youto approach challenges with a more positive and productive mindset.

Here’s how the triple column technique works? It's all about using these steps to create a 3 section chart.:

• Step 1 make a column and label it “Automatic Thoughts.” Now list your negative self-talk. For example, "I'm going to mess up this presentation."
• Step 2, make a second column labeled “Cognitive Distortions” and? in this column, identify the thinking errors behind your thoughts. Using the example in step 1 is using fortune-telling assuming you'll fail at your presentation without any evidence.
• step 3, make a third column labeled, “Rational Response” and in it, challenge your negative thoughts with realistic alternatives.?

"Your name has prepared well, and even if your name makes a mistake, he/she can recover." that would look something like, Brandon has prepared well for this presentation and even if Brandon makes a mistake he can recover because he’s prepared and confident. You want to use the third person for this self talk. I’m not going to dive into the why because we dove deep into the research in episode 90 titled Self Talk - 10x Your Results with This Research Backed Mind Trick

By dissecting and replacing unhelpful thoughts, you gain control of your inner narrative and will approach tasks with greater confidence.

And here are 3 bonus thoughts how you can use the triple column technique to unlock your productivity:

1. identify your triggers: When do negative thoughts hold you back? Facing a deadline? Public speaking?
2. Challenge your inner critic: Use the triple column technique to address these specific anxieties.?
3. And lastly,replace negativity with positivity and focus on the evidence of your skills and past successes.

Remember, you are not your negative thoughts. By challenging negativity with a more empowering positive perspective, you can overcome obstacles, boost confidence, and achieve your goals.?

You can do this.

Your move.

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